23 day cycle for bulgarian training. as steve gough says however:, "there is the letter of the law...and then there is the spirit of the law." remember this when applying this program to your workouts.

Would anyone recommend this routine to a lifter who has been training for a year?

Mike Burgener2007-06-21

depnds on who the lifter is. tell me more. a lifter that has 1 year of experience but still has many weaknesses i am not sure i would put him on this type of program. a lifter who has lots of experience in athletics and has been lifting a great deal for their sport and has 1 yr under their belt while training as a oly lifter.....maybe!!!!

Jamie2007-06-25

I powerlifted for 2 years, but switched to oly training 6 months ago. I would say I am not a good lifter, but have a decent strength base. I did day 1 today and it was tough.

http://www.saskpowerlifting.ca/~jjamie/wordpress/

Jamie2007-08-07

I must say thanks for a response from Mike himself, respect to you for taking the time to answer. I watch all your videos on crossfit.com and am a big fan.

Wade Reisdorph2007-08-24

What program(s) would you suggest for a lifter who has about 2 years experience with oly lifts? (strong core, explosive, great technique, and is also a college football player)?? Thanks Coach B

Mikeburgener2007-08-26

where do you play? what are your goals? my fb athletes train hard in the season, but smart. for example they play fri nights and we lift heavy on monday, med on tu and very, very light on thur. in the season we do the lifts and sqts basically. in the off-season i would follow a more periodized program for them.

Wade Reisdorph2007-09-13

Thanks for your reply Coach B. I play middle linebacker and long snapper. I figure a combination of some oly lifts and some bsq are essential along with variety. Yet am unsure of sets and reps for maintenance work.

Wade Reisdorph2007-09-13

Thanks for your reply Coach B. I play middle linebacker and long snapper. I figure a combination of some oly lifts and some bsq are essential along with variety. Yet am unsure of sets and reps for maintenance work.

Geoff2008-08-27

Hi, only the first seven, or so workouts have days marked on the sheet. Do the continuing days occur in the same sequence as the first week? Thanks.

Mike Burgener2008-08-27

mon, tu, wed, th saturday on all workouts. you should get new max's then start over.

Geoff2008-08-28

Thanks, it's interesting how the Bulgarian workouts have evolved since the eighties.
Blagoev came over to the UK to introduce the workouts to the UK team then.

Scott Dickson2008-09-09

What should I do for "max4day"? Just work up to a max for the exercise?

Mike Burgener2008-09-09

yep. max for day is just this. could be a pr, but more times than not it will not be, but might be around 90% or up. just do your best for the day.

Scott Dickson2008-09-09

Oh okay. Thank you for the quick response.

Pietro2008-12-15

this program I believe that youshe am very good. Would I like to know if they are continuously 23 days or I can rest on Sundays?

John2009-01-21

Dear Coach Burgener,
Should I start from the beginning after having improved one of the lifts, or is progress in both a requisite? I am especially referring to the max4day session in the first week. Also, how does one proceed after an increase in the frontsquat? Thank you for your time.

Coach Burgener2009-01-21

just keep going. do not start over. if you want to discuss this cycle, contact me at mikeburgener@mac.com

Sean Flanagan2009-01-25

I have been lifting for a year, now aged 47 and 85kg I have finally reached my pb's I set at my first competition in 1978 at 61kg - Northern Ireland Novice Champs (I snatched 60 CJ 80). I think I will take on this program, but reserve the right to modify it as required - am I crazy?

Coach Burgener2009-01-25

no sean....just modify it. if you drop me an e mail i will send you want i have done with some of my lifters. the volume is what kills not the intensity. you deal with the intensity according to how you feel.

Would one be able to use this program in conjunction with Crossfit programming? I would modify the 3 days on, one day off protocol crossfit HQ calls for but I could still see there being a problem with the volume perhaps. Any Suggestions?

Coach Burgener2009-02-18

i think one could use this program in conjunction with crossfit but i would not use true % as written. i would use the volume but keep the weight managable and easily made. when the wo calls for 90% then 85% i would know that i want to hit a heavier wt. then reduce the wt. the next few sets.

Alex2009-02-27

How long after the 23rd day should you recover before you attempt new PR's and what kind of volume and intensity would work best during the recovery?

Coach Burgener2009-03-02

alex, my kids go for the records on saturday following the end of the 23 day cycle. this gives them 2-3 days to practice light and sharp technique.

Timothy Scalise2009-03-16

Coach, what would you think about using this leading up to a compitition, finishing the 23rd day on the wed before the meet, 2 days rest, then the comp. Good idea, bad idea?

George2009-04-28

Dear Coach Burgener,
When doing these workouts, do I start with the higher % and work down or vice versa? i.e. for day one snatch, would I do the 88% sets first then 77% and 73%?

Thanks!

George2009-04-28

Dear Coach Burgener,
When doing these workouts, do I start with the higher % and work down or vice versa? i.e. for day one snatch, would I do the 88% sets first then 77% and 73%?

Thanks!

Coach Burgener2009-04-28

if the workout has %% after.....it means do the work load after the first intensity. if it says 90%x1x2, 85%x1x2, 80%x1....then work up to 90% then after completing the 2 sets work down to 85% and then finally 80%

ZeroTolerance2009-09-20

Would this program be suitable for a Field Event Athlete ie Javelin Thrower?? There seems to be a lot less reps than I would normally do for example 5X5's etc

also how much rest between sets do you recommend - 2-3mins?.. Thanks in advance

Alexandria2009-09-22

I apologise if this is a stupid question but when you say "work up to 90% then after completing the 2 sets work down to 85% and then finally 80%"(in reference to the order in which to do the exercises on Day 1), how would you recomend working up to that first weight? I assume you mean start the exercise light and go up incrimentally but what rep/set range is optimal in your opinion for these warm up percentages?
Thank you so much for your time and all the interesting information on your site.

Coach Burgener2009-09-22

alexandria-----you are correct.

Jose (Lansing, MI)2010-03-25

I only have access to my weight room on Mon, Wed, Fri. Do you know of any variations of this routine where one can train 3 times per week?

Coach Burgener2010-03-25

sure....do it day 1, day 2, day 3 the first week, day 4, day 5, day 6 the 2nd week....and so on.

Jose (Lansing, MI)2010-03-26

Thanks Coach!

Rick Sinclair2010-04-24

Coach Burgener are you planning to attend the Oly Lifting Cert in Salem, OR May 29-30? I would love to experience in person the awesome coaching that I have only been able to watch in video format. :-) I am 55 and just began Oly lifting as part of my CrossFit workouts and really enjoy the challenging new skills.

Marc Rizzo2010-05-19

2 questions, should I be doing any other support work like RDL's or reverse hypers with this program? If you have an off day and you cant make the numbers like on the 100% days what should you do?

Coach Burgener2010-05-19

marc---if you cannot make 100% or pr's that's the way it goes...do the best you can. not every day is a pr day, but 100% is the best you can do for that day. i would add nothing here but what is suggested. i want to recover from ea workout and be ready for the next workout.

Wes Hendricks2010-06-02

Coach,
I just started the cycle and my question was if I miss a lift lets say while doing 1 x 5 of snatches. Does that count as one of my sets or do I repeat until I stick the lift?

Coach Burgener2010-06-02

wes,
1 x 5 is not one set of 5 reps....its 5 sets of 1 rep. so if i miss a rep....sure you might have to keep going unless i am missing all the reps....if this is happening your weights are too heavy for that day. do not be concerned with the weight right now be concerned with the number of good reps you can get in.

John H From CF LNK2010-09-19

We're going to give this a try out here in Afghanistan. We have a mixed group in both strength and Oly lifting technique though.
Should everyone work up to find out what their maxes are in all these lifts before starting?, What if they aren't very experienced? Would you recommend not using this for less experienced lifters?
I shot you a FB message on the same subject. I'm going to go with this, probably just focusing on technique and lower % for the less experienced guys and those adding METCON work throughout.
Thanks for all the help, your page is an awesome resource!
Semper Fi
John

John H From CF LNK2010-09-19

We're going to give this a try out here in Afghanistan. We have a mixed group in both strength and Oly lifting technique though.
Should everyone work up to find out what their maxes are in all these lifts before starting?, What if they aren't very experienced? Would you recommend not using this for less experienced lifters?
I shot you a FB message on the same subject. I'm going to go with this, probably just focusing on technique and lower % for the less experienced guys and those adding METCON work throughout.
Thanks for all the help, your page is an awesome resource!
Semper Fi
John

Coach B2010-09-19

hey john. semper fi marine! here is the deal...with beginners i would not use %% but use what the body tells you. note the reps and follow that scheme. go how you feel. later as they progress you might be able to do this program but in reality this is meant for a super advanced lifter when one follows the %% scheme. if you drop me an e mail at mikeburgener@mac.com i can send you a program i really like that involves the same kind of thinking. get their technique situated first....remember this: range of motion before strength. body wt. exercises before barbell exercises. coach b

John H2010-10-21

Coach B,
Thanks for your input and advice, thought I'd update you on how it's going.
Everyone feels great after the first few weeks, form is getting better, everyone feels very tight and powerful in their movement. We did cut out doing METCONs and lifts on the same day after the first week. No one was recovering well. We went to 3 on/1 off of day 1 Oly day 2 metcon day 3 oly day 4 rest.
It's proving to be both challenging and rewarding. We've done 10 days of the 23 training days so far--its been great!
Thanks again, and Semper Fidelis!
John

Kaleb2010-11-01

Hey Coach,

If my jerk is lacking should I add in jerk supports on friday? Would you recommend anything else to help out or should I just do my best with the program at hand? Thanks

Coach Burgener2010-11-01

kaleb,
do this program and after the cycle go to work on the jerk.

Kaleb2010-11-03

When I set new maxes do I just plug the new ones into the program and proceed or do I just continue on with the same maxes for the 23 workouts?

Coach Burgener2010-11-04

kaleb,

plug in new max

Kaleb2010-11-17

Coach,
Would you recommend switching cln and jrk with snatch for a week or longer?

Cameron2010-12-05

is there an oly program out there for college sprinters? or could I do this one and still see ideal benefits ?

Coach B2010-12-05

cameron, you can follow this but do not follow the %% just the sets and reps and let your body be the guide.

Scott2011-01-19

Coach B,
I noticed the days aren't listed beyond the first 6, Are the rest of the days supposed to be in a row without any rest days? I have access to an olympic gym mon-fri, what would you recommend?

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Patrick2012-07-03

Coach, is the program design intended for us to find a new max each day for each lift and then do the percentages as back-off sets?